9 foods to eat with type 2 diabetes
Type 2 diabetes accounts for 90% of diabetes cases. Diet plays a major role in people suffering from this disease. It should make it possible to meet nutritional needs, control blood sugar and blood lipid levels, as well as promote the maintenance of a healthy weight and the prevention of cardiovascular disease. Here are 6 foods that should be included in the menu if you have diabetes, in addition to a healthy, balanced diet and regular physical activity.
Pears present many phenolic compounds, including flavonoids, which are responsible for the color of the fruit, and phenolic acids. These components are mainly found in the peel of the fruit, and they help neutralize free radicals, thanks to their antioxidant effect. Thus, phenolic compounds contribute to the prevention of cardiovascular diseases and certain types of cancer.
The high content of dietary fiber in pears will also help reduce the risk of heart disease as well as regulate intestinal transit. The soluble fiber in pears delays the absorption of glucose in the small intestine, which allows for better blood sugar control. People with type 2 diabetes should monitor their blood sugar levels, that is, the level of sugar (glucose) present in the blood, so that they do not develop hyperglycemia. In the case of high blood sugar, a person can experience various symptoms such as a constant urge to urinate or feeling thirsty.
Avocados are an excellent food choice because they are a powerful antioxidant. Its TAC index is 1933 μl per 100 g. This measurement makes it possible to locate the antioxidant activity of a food on a scale from 0 to 14,000 µmol (= µmol). In the case of diabetes, it is important to eat foods with high antioxidant power because this disease enhances the activity of free radicals responsible for the
oxidation of the body. These can lead to gluconeogenesis (= an interaction between excess glucose and body proteins) which is one of the factors accelerating tissue aging. Avocado is also a fruit rich in monounsaturated fats, also called "good" fats. Study 1 proved that avocado has a real effect in reducing blood lipids. This helps prevent the risk of cardiovascular disease, which increases two to three times in a diabetic.
Barley is a highly nutritious whole grain product, rich in soluble fiber and vitamin E. This grain is an antioxidant that helps fight damage caused by free radicals. Thus, vitamin E enhances the prevention of risks of cardiovascular disease, certain types of cancer and other diseases associated with aging. In addition, these cereals have a low glycemic index, either equal to or less than 55. Two 1-2 meta-
analyses conclude that taking the glycemic index into account has several benefits: lower blood sugar levels, increased efficacy Metabolic control and low lipid levels. These indications should be taken into account as they make it possible to counteract or reduce some of the effects that may be associated with type 2 diabetes: hyperglycemia, metabolic syndromes such as abdominal weight gain and hypertension, and an increased risk of cardiovascular disorders. , and so on.
Salmon is an excellent source of omega-3, a fatty fish that has been shown in several studies 1-2 to reduce the risk of cardiovascular disease. This type of fatty acid helps lower blood pressure, triglycerides in the blood, and the formation of blood clots. Salmon is also an excellent source of complete protein. It is advised to include fish protein in your diet as it will be beneficial for improving insulin sensitivity 3-4. Type 2 diabetes causes resistance to insulin, a hormone produced by the pancreas that promotes cells uptake of glucose and regulates blood sugar levels. In the case of insulin resistance, there is too much glucose in the blood, which leads to hyperglycemia.
A vegetable of the cruciferous family, eaten raw or lightly cooked, broccoli contains a lot of vitamin C whose protective properties have been shown in some types of cancer.
Daily consumption of broccoli is associated with a lower concentration of homocysteine 1, an amino acid whose increased content is proportional to the risk of cardiovascular disease.
Two of its components, lutein and zeaxanthin, have antioxidant properties that also fight cardiovascular disorders.
In addition to their great taste, sweet potatoes are also high in antioxidants, especially thanks to the anthocyanins and carotenoids they contain. Purple sweet potatoes are said to be particularly rich in anthocyanins, hence their color1. Moreover, the darker the body, the higher the concentration of antioxidants in it. This component reduces the oxidation of "bad" cholesterol, thereby preventing the risk of developing cardiovascular diseases. White-skinned sweet potatoes have the effect of reducing insulin resistance, which enhances blood sugar control 2-3-4.
To prepare delicious recipes prepared with favorite foods in case of diabetes, here is an example of a standard menu that has been validated by nutritionists.
- morning
- Breakfast "Eastman"
- Banana and whole wheat bread
- Ham and cheese
- And skimmed milk
- morning snack
- carrots and celery
- midday
- Chili con carne
- boiled quinoa
- cheese
- clementine
- Afternoon snack
- Yogurt and berries
- evening
- Cajun fish fillets
- parboiled brown rice
- blanched green beans
- plain apple
olive oil
Regular consumption of extra virgin olive oil is a good alternative for treating diabetes because it does not contain carbohydrates, but it can also help prevent or delay the onset of the disease by avoiding insulin resistance and its possible consequences, by increasing blood sugar. Good cholesterol level.
It improves blood sugar control and lowers blood pressure.
legumes
Pulses are rich in fiber, vitamins and minerals, and can help prevent type 2 diabetes. In addition, in people with diabetes, they can help maintain blood sugar balance as they limit the increase in blood sugar.
Researchers believe that higher consumers of plant proteins are therefore the best protection against diabetes risk.
water
Water is necessary for the transport of nutrients and the elimination of waste products, including and especially for diabetics: drinking at least 1.5 liters per day is necessary for the proper functioning of the body.
Low-salt water is preferred, because excess salt can lead to high blood pressure, to which diabetics are more sensitive.
